How to eat to lose weight

The eternal problem of women and men is weight loss. Most people think that it's so simple, but they do not know the principles of delicious and healthy food at the same time. How to eat to lose weight is an issue that requires a serious and comprehensive approach. Are you familiar with proper nutrition? The following guidelines will help you create your own effective weight loss program at home.

Basic principles of healthy eating for weight loss

How to eat properly to lose weight? Make food your ally, unite with it against a common enemy - being overweight. Here are the basics of proper nutrition for weight loss:

1. Do not skip breakfast.
2. Make meals five times a day on schedule.
3. Eat most of your food during the day.
4. Do not rush to eat everything at once.
5. Do not fill your stomach with food before bed.
6. Say no to fast food and sweets.
7. Limit alcoholic products.
8. Drink plenty of clean water.
9. Remove semi-finished products.
10. Keep a food diary.

Nutrition before and after training

Proper nutrition is especially important if you combine diet with exercise and the diet for weight loss before and after exercise is different. 2 hours before exercise, a person should receive carbohydrate and protein products - this combination will provide the body with energy and raw materials for muscle work. Here are some healthy diets for weight loss workouts:

• a side dish with rice or pasta with turkey or chicken.
• potatoes with lean fish or meat.
• porridge and eggs;
• low fat cottage cheese with thick bread.

The post-workout diet for weight loss should not contain carbohydrates, because they return the released fat to the tissues and use the energy of the food instead of the free fat molecules. The dietary tactics here are: more protein. It is found in the following products:

• poultry meat;
• lean meats and fish;
• boiled eggs or omelette.
• curd.

This approach should be chosen by those whose sole purpose is to get rid of fat. If you do not mind having muscle benefits from training, then you should close the so-called carbohydrate window - it takes up to 30 minutes. after the end of the course. This way you can easily get a beautiful embossed body. For this reason, include about 40% of carbohydrates in your diet in the form of:

• buckwheat;
• barley porridge or millet;
• oatmeal;
• white rice?
• pasta;
• bananas or freshly squeezed juice.

Sample menu for the week

How to lose weight at home? Make an entire diet plan for weight loss for yourself in 7 days. Below is an exercise diet with frequent meals on schedule. It is suitable for strength training and jogging.

First day

1. Breakfast: a portion of oatmeal, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
2. Second breakfast: vegetable juice, 100 grams accompanied by rice.
3. Lunch: chicken salad, 50 g potatoes, 1 apple.
4. Snack: a mixture of yogurt and low-fat fruit.
5. Dinner: a portion of shrimp, vegetable salad.

Second day

1. Breakfast: muesli with milk, 2 eggs, 1 peach.
2. Second breakfast: 1 orange, 100 g cottage cheese, preferably fat-free.
3. Lunch: a portion of fresh fish, 100 grams of rice and vegetables for garnish.
4. Snack: 50 g baked potatoes, low fat yogurt.
5. Dinner: green salad, 100 g chicken fillet.

Third day

1. Breakfast: some strawberries, scrambled eggs, a portion of oatmeal.
2. Second breakfast: carrot juice, low fat yogurt.
3. Lunch: 150 g boiled chicken with rice for garnish.
4. Snack: vegetable juice, 100 grams of cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g steamed fish.

Day four

1. Breakfast: a portion of oatmeal, 1 grapefruit, low-fat milk.
2. Second breakfast: 1 banana, cottage cheese with low fat.
3. Lunch: 100 g buckwheat, 100 g chicken fillet, greens in the form of salad.
4. Snack: fruit salad, low fat yogurt.
5. Dinner: 100 g chicken, boiled beans, salad with dressing.

fifth day

1. Breakfast: scrambled eggs, a portion of buckwheat, 1 peach, orange juice.
2. Second breakfast: fruit mix, 100 g fat-free cottage cheese.
3. Lunch: 100 g poultry meat, 150 g buckwheat, 1 apple.
4. Snack: baked potatoes, kefir.
5. Dinner: 100 g corn, 100 g beef, salad.

Sixth day

1. Breakfast: oatmeal, a glass of milk with the lowest fat content.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Lunch: 150 g of beef, a mixture of carrots, peas and corn.
4. Snack: vegetable juice, curd.
5. Dinner: 200 g poultry meat, green salad.

Seventh day

1. Breakfast: 150 g buckwheat, 1 egg, 1 green apple.
2. Second breakfast: 1% cottage cheese, 2 bananas.
3. Lunch: salad, 150 g of boiled fish, 100 g of rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g fish, garnish with a mixture of vegetables.

What to drink to lose weight fast

Without fluids, weight loss will not be as effective. In addition to water, there are other drinks that speed up the process of getting rid of fat:

1. Green tea with lemon slice. The enzyme in tea inhibits the digestion of carbohydrates, while lemon makes the body use fat.
2. Black tea with ginger. Rejuvenate and speed up metabolism - this is the result of this drink.
3. Juice freshly squeezed. Apple, grapefruit, carrot, pumpkin and tomato have been shown to be better at weight loss.
4. Dairy products. Milk reduces cravings for sweets and kefir helps to normalize digestion.

Proper diet for weight loss

An effective method is a healthy and proper diet for weight loss with the beginning of separation. It is based on the integration into the diet of a system of combined products. This method is easier to apply using a special table that is easy to find online. In this, conventional labels indicate the right, limited and unacceptable combination of different products, which will facilitate the formation of tasty and healthy balanced food recipes from them.